Not only do amazing calves make your legs look great, but they’re easier to build than you think! You just have to hit them hard. Think about it, every day when you are walking around you are using your calves. You are pushing at least your body weight every time you take a step. Therefore, if you go too light when working your calves, you really aren’t doing anything to increase growth.. In addition, don’t limit to one exercise, perform both standing and seated calf raises. You are certain to get better results that way. Since your calves are made up of 2 different muscles, you have to perform both bent-leg versions as well as the straight-leg versions of calf raises to nail them both. Your calf strength should be proportionate to the strength of your hamstrings or quadriceps. If you have a weak link between your larger leg muscles and the ground, it will limit performance and perhaps cause injury.
Static stretching exercises are different than dynamic stretching exercises. With dynamic stretching, you use continuous movement throughout the exercise to gain muscle flexibility. With Static stretching a stretch is held in a position for an extended period of time. I recommend “dynamic stretching” prior to exercise and “static stretches for post workouts.
Dynamic stretching exercises are much more effective in “warming” up your muscles and promoting blood flow. By doing so, you prevent injury to those “cold” muscles. During dynamic stretches, the muscles are lengthened and released quickly. That allows your muscles to release effectively, helping you gain more range of movement with each repetition, In addition, dynamic stretches are much more comfortable to do than static stretches because the muscles are not held in one position for an extended period of time. Think about when you try stretching a muscle too long, too far, it’s painful. Unfortunately most people tend over-stretch when doing static stretches to cold muscles. So practice dynamic stretching exercises prior to working out and save the static stretches for cool downs!
When you start to eat healthily, dining out, which was once a bliss-filled, belt-notch-loosening pleasure, becomes a culinary terror.
Servings are Matterhorn-esque in size. Supertankers of soda abound. Fries come with your order whether you want them or not. Nary a veggie can be seen for miles.
We’re here to help.
But please remember that even with our tips, restaurant dining is almost always going to be less healthy than what you can make at home. That said, here are a few pointers:
1. Make smart choices
Almost every menu contains chicken or fish cooked in a healthy way. Look for words like “grilled,” “broiled,” or “steamed,” and avoid “sautéed” and “fried.”
2. Skip the appetizer
By definition, an appetizer is intended to get your appetite going. But when some appetizers contain more than 1,000 calories, that’s not an appetizer—that’s a full meal and more! If you do want an appetizer, ask your table if they’d be willing to split one of the healthier options like a salad, bruschetta, ceviche, or anything that’s light on sauce and heavy on fruits, veggies, or lean protein.
3. Eat a salad
Greens are also a great option, but not all salads are created equal. Stick with salads that don’t contain mayo (in other words, avoid the tuna and chicken salad), and ask for the dressing on the side. This way you can add your tablespoon or two, instead of having your salad drenched in it.
4. Side dishes in your mouth mean sidecars on your thighs
At many restaurants, the “side” is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you’d like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don’t see them as an option.
5. No bread
Don’t eat the bread. Does it taste good? Sure! But instead of eating something because it’s in front of you, swap those empty calories for something you’d actually enjoy.
6. Eat half
Over time, American portion sizes have enlarged to gargantuan sizes. Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But if you have a hard time not cleaning your plate—after all, the food does taste good—request that the waiter split your order in half before they bring it to the table. That way you can enjoy your dinner as lunch later in the week.
7. No soda
If bread is bad, soda might be worse. That’s because it’s easy to consume massive amounts of calories fast. And don’t even think about going the “diet” route. Those artificial sweeteners aren’t healthy, and they can lead you to crave more sugary substances. Talk about a lose-lose! If you want something other than water, ask for unsweetened iced tea. It’s calorie free, so you can drink as much as you want!
Really? Really? Granted, some restaurants use restraint, and focus more on unique flavors than on quantity, but if you’re out with friends at the type of place where the dessert has more calories than your meal, and they insist upon ordering it, suggest the table split it. Then take a single bite and put your spoon down. It’s not about denying yourself, but about making smart choices. If you’re still craving something sweet when you get home, enjoy some yogurt and berries or a piece of fruit.
Source: TeamBeachbody.com / Author: Denis Faye
20 Secrets of Very Fit People by Chalene Johnson
Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.
Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
Brown eggs are often advertised as a healthier alternative to white eggs. You might be surprised to learn that nutritionally, both brown and white eggs are almost identical in content. The only measurable differences come from the color and breed of the chickens producing the eggs. Other differences include farming practices and grade, but these factors vary for both brown and white eggs. Choosing the healthiest eggs should not be based on color.
The color of an eggshell is determined by the color of the hen laying the egg. This is very similar to how your eye color and hair color are determined by genetics. Brown eggs come from brown hens and white eggs come from white hens. The color of the yoke inside the shell and the egg white is the same for both brown and white eggs.
The nutritional value of brown and white eggs are almost identical. Both brown and white eggs contain approximately 70 calories per medium sized egg and approximately 7 grams of fat. Both brown and white eggs contain 210 mg of cholesterol and 12 grams of protein. Both white and brown eggs are rich in B vitamins and minerals such as phosphorus and choline. The only real nutritional difference is from eggs that come from Aracauna chickens, which are a blueish color and they contain more cholesterol than brown and white eggs
On average brown eggs are more expensive than white eggs. The higher price tag on brown eggs does not necessarily reflect better quality eggs, rather it is a result of specific breeds of brown hens being higher maintenance than white hens. This occurs because brown hens are larger than white hens and therefore require more food, which translates into a higher cost for consumers.
More important than buying eggs based on color, is buying eggs based on their grade. Grade A eggs are the highest quality eggs you can buy. Most grocery stores sell only Grade A eggs, but if you are buying your eggs from a local farm, make sure to ask if they are grade A. Lower grades are used commercially for cooking and in places like hospitals and cafeterias. Grade A eggs have a thick shell and are normally shaped, while lower graded eggs have a thin shell or other structural anomalies.
Another important quality to examine in eggs is how the hens were fed and maintained. The healthiest eggs come from vegetarian fed hens. Hens that are fed a flax seed diet produce eggs with a higher omega-3 fatty acid content. These eggs also cost more because flax is more expensive to feed hens than other grains. It is also important to buy eggs that are free of antibiotics and growth hormones.
ARTICLE SOURCE: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/brown-eggs-vs-white-eggs.html#b
A lot of people are asking me why I became a Beachbody coach. For me it’s about helping people and making a positive impact on their lives. It’s about inspiring themto dig deeper and push themselves past their self-imposed limitations. Secondly, I am fortunate to be married to very successful and supporting husband who suggested that I go for it and start my own business. After all, he started our business in a 700 sq. ft. apartment in Queens, NY with no money and built a successful software company which allows us to live a life that most people only dream of. So no, I’m not doing this for the money or because I’m bored. I’m doing this because I know what it’s like to struggle with weight issues. My whole life has been a roller coaster of fitness. I had my chubby stage in my teen years and even tried nutritional programs like Nutrisystem, but nothing provided me the long term results that I was looking for.
Then in my early twenties I discovered weight lifting and joined a gym where I eventually met my husband and soul mate Robert. We both trained together for a number or years. At the time he was a NYC Police Officer and I was working at the gym we were training at. We fell in love and got married a few years later. After we got married we both stopped training, essentially losing most of muscle we acquired in our twenties. I remained on the thin side until 2001. That’s when I got pregnant with my daughter and ballooned up from 110lbs to 187lbs! Luckily, I was able to lose the majority of the weight within six months of giving birth but wasn’t exactly fit. Then in 2007, I got pregnant with our second child and my weight shot back up to 184lbs. The second time around was much harder to lose the weight. From that point forward my weight fluctuated for the next 6 years between 144- 155 lbs.
One night, my husband and I were lying in bed watching TV when the Insanity infomercial came on. At first we both thought there was no way we could ever work out like that, especially now that we were so out of shape. I remembered that just a few months earlier a friend gave me her Insanity DVD’s as gift but they were just sitting in my the closet collecting dust. It was at that moment that I committed to waking up the next morning to begin my transformation with Insanity. I woke up, blew the dust off the DVD’s and gave it a whirl!
When I started Insanity in October of 2013 I was about 144lbs and could not run down the block without being winded! However, each day I got up and just kept pressing playing and doing what I could do. By the 2nd week, something clicked in me, my body was changing but more importantly my attitude about myself was changing. I began to feel so good that I began incorporating running into my routine and did my very 1st 1/2 marathon in January 2014 then a second 1/2 marathon in February 2014 beating my 1st 1/2 marathon time a month earlier by 15 minutes! In April of 2014 I competed in a 5K and ran 7:59 min mile pace taking second place in the over forty category (I missed 1st place by 1 second!). I owed it all to Beachbody and Insanity, that’s it I was hooked. I could not wait to spread the word on the effectiveness of Insanity and the nutritional program! That’s when I decided to become an Insanity Certified instructor and use this amazing program to help others.
Fortunately for me, my husband is an amazing person. He is always motivating family and friends to reach for their dreams and realize the unlimited potential in all of us. Anyone who knows him understands what I am saying. He suggested that if I was so passionate about helping people why not start my own business doing just that. So I took his advice and decided the go for it! In May 2014, Positively Diesel, LLC was born with the mission of guiding people to live a positive, healthy, physically fit and active lifestyle. Originally, I thought just teaching classes would aid in the goal of introducing people to various health and fitness programs that would bring them dramatic results in a short amount of time. However, I quickly realized that there are a lot of people out there who are not ready for a class like Insanity and need to start slower and learn some nutritional fundamentals first. In addition, I’m only one person and have two children that I homeschool so from that perspective it limits the amount of people I can reach since my time to run classes is a limited. Bottom line, teaching Insanity classes is fun and rewarding but does not scale very well. That’s when I discovered Beachbody; it was the perfect fit for me. Beachbody has great products and nutritional support with a proven track record of success and a mission to help #EndTheTrend of obesity. Plus, I was so enthused with my transformation as a result of using their products that I wanted to share my success everyone. Look, it’s no secret that we have a major crisis in this country. Obesity has reached epidemic proportions in America. In fact, according to a 2013 Gallup poll The adult obesity rate in 2013 was 27.2%, up from 26.2% in 2012, and is on pace to surpass all annual average obesity rates since Gallup-Healthways began tracking it in 2008.
As Team Beachbody Coach I am able to help many more people get fit and healthy by sharing products and programs that worked for me and I believe in. At the same time I am able to make a decent income in the process which is a nice side benefit. So far I have completed Insanity, Asylum Volume 1, Asylum Volume 2, P90X3 and now I am about to start Body Beast. I currently drink Shakeology every day and follow the clean eating lifestyle as well. So, I do not SELL anything except for a healthy lifestyle that is based upon the principles I follow each day, which is eating whole natural foods and regular exercise. As a Team Beachbody coach, I am able to promote Beachbody fitness programs and supplements with the confidence of knowing that they work and are backed by a top notch company. Both Robert and I are living proof of their effectiveness. Both of us are in better shape today in our forties then we were in our thirties and we owe it all to the Beachbody fitness and nutritional plans. Let me assure you that if you follow the Beachbody workouts and nutritional plans for any of the programs then you will get the results that you are looking for, guaranteed! I not only have transformed my own life physically but I now have a more positive outlook on life and I LOVE being able to help people do the same! The rewards of being a coach are endless and exciting.
In summary, becoming a Beachbody coach was really just a natural progression from where I started. Plus, I love a challenge and teaching people how to get into shape and eat properly all while making a positive impact on their lives. That’s why I do it and will continue to do for many years to come. Can you make money doing this? Sure, I know some people that have quit their job and end up making six figure incomes. Heck there are even some people that make over a million dollars a year as a Beachbody Coach. But for me, It’s not about the money, it’s about helping people reach their goals. That’s what really excites and drives me!
If you or someone you know would like to learn more about Beachbody coaching or would like me to be your coach email me at email@example.com
Improve your run time and endurance drastically with INSANITY
As you may or may not know, Max Interval Training is the principle behind INSANITY. This method is super effective because I specifically call on you to train for longer work periods with shorter recovery times. When you train this way, your heart health improves and so does your lung capacity. So when transitioning to a steady state activity like running, your body is able to adapt much quicker and experience even better gains…even though you’re not technically “running.”
Don’t believe me though…I dare you to try it! Go for a run and time it. Record that number. Then, do INSANITY or ASYLUM and after you graduate, go for that same run and see if your time improves. More importantly, see if you FEEL better doing it!
If you’ve experienced an improvement in running from Max Interval Training, please leave a comment and share it below, because nothing motivates someone more than real life testimonials. I can talk about it till I’m blue in the face but when YOU experience it first hand, then you understand why we DIG DEEPER to run faster!
GET YOUR DISCOUNTED INSANITY PROGRAM HERE: http://goo.gl/f31xEc
Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Please consult with a physician before beginning any exercise program. © 2014 Positivley Diesel, LLC. All rights reserved.